preparation and training methods

• 4 cardiac diseases

  1. atherosclerosis - build up of plaque in arteries
  2. coronary heart disease - blood vessels are narrowed or blocked
  3. stroke - when oxygen is cut off from the brain
  4. heart attack - muscles in the heart fail to receive the blood due to CHD and atherosclerosis
• two types of stroke: ischemic (blood supply stope due to clot) and haemorrhagic (blood vessel bursts)
• two different respiratory diseases:

  1. asthma - bronchioles narrow and swell
  2. COPD - collection of lung diseases which restrict airflow and cause breathing problems
• principles of training

  • Specific
  • progression
  • overload
  • variance
  • moderation
  • reversibility
• periodisation is the process of dividing a training period into different cycles, each with a specific purpose
• the 3 cycles are

  1. macro
  2. meso
  3. micro
• the macro phase is a long term phase normally about a year and this is normally a large goal e.g. winning a competition
• meso cycle is mid term normally 4-16 weeks and its aim is to achieve a smaller goal e.g. maintain fitness
• micro cycle is a short cycle normally 1-3 weeks and is used to perfect a skill or a certain technique
• a performer uses periodisation to ensure they peak at the correct at the time, avoid injury and ensure training gives realistic goals
• there are also 3 phases within the macro cycle

  1. preparation phase
  2. competitive phase
  3. transition phase
• the prep phase is where sports specific and skills based fitness is the focus
• 2 phases within prep phase

  1. general conditioning - athlete develops a base level
  2. progressive overload is focus and intensity increases
• in the competitive phase the goal is to maintain fitness, avoid injury and develop tactics
• 2 phases within comp phase

  1. training load reduces as a focus becomes on strategy
  2. tapering - a decrease of training that happens 2-3 weeks before comp
• transition phase is when active rest happens after the competition
• vo2 max is the maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
• vo2 max is measured in ml/kg/min
• 4 factors that affect VO2 max

  1. type of training
  2. age
  3. gender
  4. physiological make-up
• physiological make up affects VO2 max as the greater efficiency of the cardiovascular, respiratory and muscular systems to inspire and use oxygen leads to greater VO2 max
• age effects VO2 max as elasticity is gradually lost in the heart, blood vessels and lung tissue walls which reduces efficiency of inspiration
• females have higher percentage of body fat so smaller stroke volume and cardiac output so lower VO2 max
• aerobic training should increase VO2 max by 10-20%
• 4 ways to test VO2 max

  1. 12 min cooper run
  2. direct gas analysis
  3. queens college step test
  4. NCF multi-stage fitness test
• direct gas analysis is when a performer does continuous exercise until exhaustion then a mask collects how much O2 and CO2 is expired
• advantages of DGA is that gives objective measurements which are valid and reliable and it can be sports specific
• disadvantages of DGA is that the test lasts until exhaustion so its dangerous, it can be expensive and time consuming and requires a specialist
• 12 minute cooper run is when an athlete continuously runs for 12 minutes around a 400m track with cones every 100m - distance ran predicts VO2 max
• advantages of 12 min cooper run is that it can be completed in large groups but also alone and it is simple and cheap
• disadvantages of 12 min cooper run is that it requires motivation, the result is a prediction and its not sports specific
• step test is when an athlete continuously steps on and off a box 41.3cm high for 3 minutes. heart rate is taken 5 secs after and HR recovery is prediction for VO2 max
• advantages of step test is that it a simple, cheap sub maximal test which has easily accessible results tables
• disadvantages of step test is that result is a prediction, its not sports specific and taller people may have advantage
• multi stage fitness test involves continuous 20m shuttle runs at progressive intensities until exhaustion, level reached predicts VO2 max
• advantages of NCF is that large groups can complete at same time so its simple and cheap as no equipment is needed
• disadvantages of NCF is that the result is a prediction, its not sports specific, requires motivation and can be dangerous if someone pushes too hard
• to improve VO2 max athletes must be train at the correct intensity to ensure adaptations are made and aerobic capacity increases an athlete must work within their aerobic zone
• 3 ways to improve aerobic capacity

  1. continuous training - steady exercise for long periods
  2. fartlek training - training on different terrains at different intensities
  3. HIT training - periods of work followed by recovery
• 4 respiratory adaptations for VO2 max

  1. stronger respiratory muscles - increase lung volume
  2. increased SA of alveoli - increased external gas exchange
  3. decreased breathing rate - increased volume of oxygen in blood
  4. delays OBLA and fatigue
• 5 cardiovascular adaptations for VO2 max

  1. cardiac hypertrophy - increased stroke volume and cardiac output
  2. increased elasticity of alveoli - more vascular shunt so lower bp
  3. increased blood plasma volume - aids blood flow
  4. increased rbc's and haemoglobin - increased oxygen carried in blood
  5. capillarisation - increased SA so more gas exchange